Chickpea raw vs. Filo — In-Depth Nutrition Comparison
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The main differences between chickpea raw and filo
- Chickpea raw is richer in manganese, folate, copper, fiber, vitamin B6, vitamin B5, phosphorus, and zinc, yet filo is richer in selenium.
- Daily need coverage for manganese for chickpea raw is 906% higher.
- Chickpea raw contains 18 times more vitamin B6 than filo. Chickpea raw contains 0.535mg of vitamin B6, while filo contains 0.03mg.
- Chickpea raw contains less sodium.
Food types used in this article are Chickpeas (garbanzo beans, bengal gram), mature seeds, raw and Phyllo dough.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +426.7% |
| Contains more CalciumCalcium | +418.2% |
| Contains more PotassiumPotassium | +870.3% |
| Contains more IronIron | +34.3% |
| Contains more CopperCopper | +549.5% |
| Contains more ZincZinc | +463.3% |
| Contains more PhosphorusPhosphorus | +236% |
| Contains less SodiumSodium | -95% |
| Contains more ManganeseManganese | +4376.1% |
| Contains more SeleniumSelenium | +∞% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +925% |
| Contains more Vitamin B5Vitamin B5 | +425.8% |
| Contains more Vitamin B6Vitamin B6 | +1683.3% |
| Contains more Vitamin KVitamin K | +260% |
| Contains more FolateFolate | +533% |
| Contains more CholineCholine | +1339.1% |
| Contains more Vitamin B1Vitamin B1 | +13.4% |
| Contains more Vitamin B2Vitamin B2 | +60.8% |
| Contains more Vitamin B3Vitamin B3 | +164.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 21.306mg | 0.476mg | 906% |
| Folate | 557µg | 88µg | 117% |
| Copper | 0.656mg | 0.101mg | 62% |
| Selenium | 0µg | 23.3µg | 42% |
| Fiber | 12.2g | 1.9g | 41% |
| Vitamin B6 | 0.535mg | 0.03mg | 39% |
| Protein | 20.47g | 7.1g | 27% |
| Vitamin B5 | 1.588mg | 0.302mg | 26% |
| Phosphorus | 252mg | 75mg | 25% |
| Zinc | 2.76mg | 0.49mg | 21% |
| Sodium | 24mg | 483mg | 20% |
| Potassium | 718mg | 74mg | 19% |
| Choline | 99.3mg | 6.9mg | 17% |
| Vitamin B3 | 1.541mg | 4.073mg | 16% |
| Magnesium | 79mg | 15mg | 15% |
| Iron | 4.31mg | 3.21mg | 14% |
| Polyunsaturated fat | 2.731g | 0.923g | 12% |
| Vitamin B2 | 0.212mg | 0.341mg | 10% |
| Calcium | 57mg | 11mg | 5% |
| Vitamin K | 9µg | 2.5µg | 5% |
| Vitamin E | 0.82mg | 0.08mg | 5% |
| Vitamin B1 | 0.477mg | 0.541mg | 5% |
| Saturated fat | 0.603g | 1.47g | 4% |
| Monounsaturated fat | 1.377g | 3.149g | 4% |
| Calories | 378kcal | 299kcal | 4% |
| Vitamin C | 4mg | 0mg | 4% |
| Carbs | 62.95g | 52.6g | 3% |
| Fats | 6.04g | 6g | 0% |
| Net carbs | 50.75g | 50.7g | N/A |
| Sugar | 10.7g | 0.18g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.2mg | 0.088mg | 0% |
| Threonine | 0.766mg | 0.194mg | 0% |
| Isoleucine | 0.882mg | 0.246mg | 0% |
| Leucine | 1.465mg | 0.49mg | 0% |
| Lysine | 1.377mg | 0.158mg | 0% |
| Methionine | 0.27mg | 0.126mg | 0% |
| Phenylalanine | 1.103mg | 0.359mg | 0% |
| Valine | 0.865mg | 0.286mg | 0% |
| Histidine | 0.566mg | 0.159mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.47 g
Fats:
6.04 g
Carbs:
62.95 g
Water:
7.68 g
Other:
2.86 g
Protein:
7.1 g
Fats:
6 g
Carbs:
52.6 g
Water:
32.6 g
Other:
1.7 g
| Contains more ProteinProtein | +188.3% |
| Contains more CarbsCarbs | +19.7% |
| Contains more OtherOther | +68.2% |
| Contains more WaterWater | +324.5% |
~equal in
Fats
~6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.603 g
Monounsaturated fat:
Mono. Fat
1.377 g
Polyunsaturated fat:
Poly. Fat
2.731 g
Saturated fat:
Sat. Fat
1.47 g
Monounsaturated fat:
Mono. Fat
3.149 g
Polyunsaturated fat:
Poly. Fat
0.923 g
| Contains less Sat. FatSaturated fat | -59% |
| Contains more Poly. FatPolyunsaturated fat | +195.9% |
| Contains more Mono. FatMonounsaturated fat | +128.7% |